Many whole grains such as buckwheat, millet, oats, quinoa, or wild rice can be made into gourmet whole-grain dishes with chopped vegetables and spices, or they can be cooked and made into hearty salads with the addition of chopped fruits, vegetables, and seasonings.
IS GLUTEN AGGRAVATING YOUR ASTHMA?
Many asthma sufferers are sensitive to gluten, which is found in wheat, rye, oats, barley, and many other grains and products containing them. Many baking powders, soy sauces, artificial food colors, emulsifiers, and other ingredients found in convenience food also contain gluten. Some great gluten-free options include quinoa, millet, buckwheat (yes, the name can be confusing, but there is no gluten in buckwheat), coconut flour, brown rice, black rice, red rice, and wild rice. If you suffer from allergy-induced asthma, it is best to avoid gluten.
WHOLE GRAINS TO ADD TO YOUR DIET
Whole grains have gotten a bad rap in recent years. The average person eats refined grain products like white flour and white rice and avoids whole grains like the plague. Meanwhile low-carb dieters swear off whole grains in favor of high-protein options like meat and poultry under false pretenses that all grains are evil. Whole grains help stabilize blood sugar, are precursors to essential brain hormones, boost mood, and help keep us regular.
There are many delicious and highly nutritious whole grains to choose from, so adding whole grains to your allergy-eliminating diet needn’t be daunting. Although there are many options, here are seven whole grains to get you started: barley, brown rice, kamut (pronounced ka-MOOT), spelt, oats, quinoa (pronounced KEEN-wah), and wild rice.
Barley
Used as far back as the Stone Age for currency, food, and medicine, barley is a great addition to a healthy diet. Because barley contains plentiful amounts of both soluble and insoluble fiber, it helps aid bowel regularity. It contains ninety-six calories, twenty-two grams of carbohydrates, and three grams of fiber per half cup of cooked barley. Unrefined barley contains abundant amounts of potassium and also has lots of magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. This versatile ingredient can be added to soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts. Barley contains gluten and should be avoided if you suspect you have gluten sensitivity.
Brown Rice
Brown rice is more nutritious and a much better option than white rice. Unlike white rice, it offers you vitamin E (important for healthy immunity, skin, and many essential functions in your body) and is high in fiber. White rice is stripped of its fiber and most nutrients too. In its whole brown rice form, it contains high amounts of the minerals manganese, magnesium, and selenium. It also contains tryptophan, which helps with sleep. Brown rice can easily replace white rice in almost any recipe—soups, stews, and as a base for curries.
Buckwheat
Unrelated to wheat, buckwheat is actually not a grain at all but rather the seed of a plant related to rhubarb. As is often the case with seeds, buckwheat’s nutritional value surpasses grains. It is low on the glycemic index, preventing rapid spikes in blood sugar that cause inflammation, mood swings, and weight gain. Buckwheat has more protein than corn, millet, rice, or wheat and is high in the amino acids lysine and arginine, both of which tend to be deficient in grains and are essential for a healthy heart and strong immunity to illness. It is naturally gluten-free, making it an excellent option for celiacs, those with gluten allergies, or anyone trying to avoid gluten. Because of its amino acid content, it can boost the protein content of beans and grains eaten in the same day. Buckwheat is unsurpassed in its ability to normalize cholesterol levels.
In addition to being low glycemic, its protein and fiber content help normalize blood sugar levels. Research published in the Journal of Agricultural and Food Chemistry showed that a single dose of buckwheat seed extract lowered high blood glucose levels by 12 to 19 percent within 90 to 120 minutes. Buckwheat has been shown to work in the same way as hypertension drugs, reducing levels of angiotensin converting enzyme (ACE), reducing hypertension without the nasty drug side effects. It is also a good source of tryptophan, which helps ensure a sound night’s sleep. It is high in rutin, a natural flavonoid that helps extend the activity of vitamin C and other antioxidant nutrients. One cup of cooked buckwheat contains about eighty-six milligrams of magnesium—which boosts heart and muscle health and is necessary for the proper functioning of hundreds of enzymes in the body and, therefore, hundreds of processes. A study published in the Journal of Gastroenterology showed that a diet high in insoluble fiber like that found in buckwheat can help women avoid gallstones. The study was conducted on women, but the results are likely the same for men. One cup of cooked buckwheat contains almost 20 percent of your required daily intake of fiber. Diets high in fiber have been shown to significantly reduce the risk of colon cancer.
Use buckwheat flour along with your flour of choice to make pancakes, bread, muffins, and other baked goods. A traditional preparation of kasha (roasted whole buckwheat) is prepared in a stock of onions, parsley, and olive oil. Cook on its own or with equal parts of oats (gluten-free oats if you want a gluten-free breakfast), and top with berries as a hot breakfast cereal. Add cooked buckwheat to soups or stews to add flavor and nutrition. It cooks in under twenty minutes, making it a much healthier alternative than white rice and much faster than most whole grains.
Kamut and Spelt
Kamut and spelt are ancient grains that are part of the wheat family. Sometimes people with wheat allergies can tolerate kamut or spelt. Both of these tasty grains have higher nutritional value than whole wheat. Spelt is packed with the minerals manganese, magnesium, and copper and also contains high amounts of the mood-regulating and energy-boosting B-vitamins niacin, thiamine, and riboflavin. Choose kamut or spelt bread or pasta to replace white options. Kamut and spelt contain gluten and should be avoided if you suspect you have gluten sensitivity.
Oats
Oats are good for your body in many ways. They help stabilize blood sugar and lower cholesterol, and they are high in protein and fiber. Oats are available in many forms, including instant, steel-cut, rolled, bran, groats, flakes, and flour. The best options are the less refined ones like steel-cut, rolled, flakes, and bran. Oat flour is an excellent substitute for wheat flour in baking recipes. A good source of minerals like manganese, selenium, magnesium, and the sleep aid tryptophan, oats have been shown in many studies to also assist with lowering cholesterol and reducing the risk of heart disease. Although oats are naturally gluten-free, be sure to choose certified gluten-free oats if you are sensitive to gluten.
Quinoa
Quinoa, a staple of the ancient Incas who revered it as sacred, is not a true grain but rather a seed. Surprisingly, it is related to spinach and Swiss chard. If you’re not already enjoying this delicious food, there are many reasons to start. Because quinoa does not contain gluten, it is a good choice for anyone suffering from allergies. Unlike wheat, which is mucus forming, quinoa does not have the same mucus-forming properties. What’s more, most grains lack one or more of the essential amino acids, making them incomplete. But quinoa packs an amino acid punch: it is a complete protein and is rich in nutrients,